America loves controversy. We can’t wait until some politician or actor lashes out in angst on television. We fill our hallway conversations with the “did you hear what he said?” rants, and we participate in the water cooler jockey sessions on monday mornings regarding those that oppose or challenge our current belief sets. In antiquity, it was blasphemy to mention that the earth was round, or that bloodletting is a horrible practice. However, unlike the argument over the shape of our world, some findings that may have been true often get buried in favor of accepted norms that weren’t necessarily proven correct.

In an article published by the Rudolf Steiner Research Center, scientists discuss how the heart is not a pump. Then what is it exactly?

Abstract

“In 1932, Bremer of Harvard filmed the blood in the very early embryo circulating in self-propelled mode in spiralling streams before the heart was functioning. Amazingly, he was so impressed with the spiralling nature of the blood flow pattern that he failed to realize that the phenomena before him had demolished the pressure propulsion principle. Earlier in 1920, Steiner, of the Goetheanum in Switzerland had pointed out in lectures to medical doctors that the heart was not a pump forcing inert blood to move with pressure but that the blood was propelled with its own biological momentum, as can be seen in the embryo, and boosts itself with “induced” momenta from the heart. He also stated that the pressure does not cause the blood to circulate but is caused by interrupting the circulation.”

Full Article found here: http://www.rsarchive.org/RelArtic/Marinelli/

The Buddhists would say “it’s not always about looking for different things, it’s about looking at things differently?”

Is the heart really a pump?

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What’s in a name? The fitness industry seems to like the title “personal trainer” to adorn the shirts of those that walk around commercial gyms, however is there a more fitting title for some? Those that have seen my business card know that i have a bias, but i wont state it here. I’ll let legendary Coach Vern Gambetta share his thoughts on the difference between a trainer and a coach…

“Training is paying attention only to the actual workout: manipulation of sets, reps, heart rates, maximum lifts. Coaching, on the other hand, is developing the whole person mentally, physically, and socially. It is working closesly with the athletes to define their goals and TEACH THEM how to achieve their goals. Coaching is a creative process that takes imagination and enthusiasm. Coaching empowers the athlete to take a degree of responsibility for his or her actions.”

– Vern Gambetta (from ‘Athletic Development’)

What would you like? Training or Coaching?

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As i walk in and out of the gym i train at day after day, seeing people push weight and pump their legs on treadmills, i start to wonder at what point this exercise becomes compromising to other aspects of health. Fitness professionals spend so much time trying to get folks to exercise MORE and yet what about the other side of the spectrum? What about the personal trainers that work out two and three times a day? The weekend warriors that bodybuild in the morning before work and after work? What about he greenhorn entrepreneurs that spend 4 hours in the gym training, getting massages, and watching football in the locker room? Or perhaps you’ve heard of the ultra-marathon mom that trains obsessively 6-7 days a week for hours at a time?

At what point does all this “exercise” become selfish?

What if the obsessive exercisers out there figured out a way to get a “workout” in, while being more conscious of family, friend, and community health? What about replacing some exercise days with the following:

1) Donate your time: What about working a couple of weekends at a non-profit like habitat for humanity building homes for families? Anybody that’s worked construction knows that it can be back-breaking work if you’re not used to it.

2) Convince your friends to Join an intramural league: Some people like to exercise solo, which i understand being a partial introvert at times myself, however, one or two days a week playing with friends is a great way to exercise and maintain ties with close friends and acquaintances. It’s also great team-building for those who own companies to keep their employees happy and involved.

3) Family Time: For those with families, what about including them in some sort of active family activity like hiking, bike riding, etc. Involving other families in friendly competition could be a great way to connect with neighbors and harbor a sense of community.

Even those that are hard-core fitness junkies could definitely benefit from taking a couple of days out of their hard-core warrior routines to inject some sanity, recovery, as well as make life better for others. Even the fitness professionals, who may feel pressured to look and perform as the fittest people on the planet may be negating other aspects of health, such as emotional and relationship health. And since health is a continuum with all the branches connecting to each other, if one aspect of our lives goes down, it brings down the rest with it. And the best part is that more working out isn’t always better, and is most likely counter-productive in most cases.

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A couple of people have asked me about what my ideal Gym would look like, if i were to own one. What would the features be? What would the methodology be? Who would your clientele be? As i got to pondering, i realize that there would be some key features in the facility of my choosing. Here they are:

1) Simplicity trumps Extravagance: There would be no fancy equipment, no techno-gym gadgets, things with funny levers or contraptions that looked like a failed HG Wells time machine. Exercises selected would first be those that teach the clients how to move and control their bodies effectively in space using their bodyweight only, then moving on to use certain implements such as barbells, dumbbells, and odd objects. There would also be gymnastic apparati such as rings, stall bars, and bars for hanging and having fun!

“What muscle does this one work?”

2) All people using the facility would be encouraged to train and play barefoot. We spend enough of our time in shoes, and our feet, as a society, are largely dysfunctional and in need of serious ground time. Athletes seeking records in certain lifts will be rewarded extra points if they can do it barefoot. Another benefit of going barefoot is that one cannot cheat during play by slamming their feet down too hard during jumping or lifting efforts, and will help teach the body how to absorb shock throughout the entire kinetic chain, not just localize the shock to one or two joints.

3) Nobody will be turned away. We will meet people at their level of fitness wherever they are at in their quest towards a happy, functioning mind and body. No elitist mentalities, no posh gym clicks, and no disrespect on either end. Anybody from children on up to golden-age folks, preferably playing and training together side by side. We can all learn something from each other, no matter what age group, i encourage others to find that. Children can teach us how to be care-free and adventurous, to step outside of our “routine”. Hungry athletes can teach us determination and drive, as well as to push ourselves past our perceived limitations. Seniors can teach us restraint, knowing when to back off, and the foresight of enjoying the experience and how to stick with it, because they have “been there”.

4) There will be a Library for all to use. Books, journals, DVDs, pamphlets, napkins with salient quotes, etc will be placed in the community library located next to the gym floor. Friends will be encouraged to read, rent books, and add to the collection. Trainers will encourage their clients to educate themselves in their spare time; one more step in the quest towards self-reliance that we would all wish upon those that train under a trainer.

5) Classes will be held outdoors as much as possible. If the opportunity presents itself, classes will be held outside. Even if it is raining lightly, classes will still be held. We don’t get enough fresh air or sunlight, which is a missing part of optimal health. Showers will be available on the premises after the classes if mud and rain are an issue. A little mud, dirt, and rain never hurt anyone. Kids do it all the time, and the smile you’ll have on your face the rest of the day as you sit in your office cubicle, that sense of exuberance in your soul from a good morning of playing in the mud, will stir up enough energy to keep you going throughout the day.

6) There will be a biodynamic-organic garden on the premises. The on-site nutritionist will not only encourage the clientele to eat well, but they will also give them the opportunity to learn about sustainable agriculture and what the difference is between, not only processed food vs. natural foods, but also the difference between biodynamically grown organic food vs. produce grown with pesticides and other chemicals. Ideally, cooking and preparation classes would be taught periodically to teach strategy and time-saving tips in light of helping others make smart changes in their diet. Along these same lines, there will be no peddling of supplements by anyone.

7) Competitions would be held regularly to help others stay motivated to exercise and to have something to keep people challenged towards becoming happier and more fit. Everything from road races, weightlifting competitions, strongman events, family competitions (father/son, mother/daughter, etc.), fitness scavenger hunts, camping trips/adventure outings, bike rides, etc. Getting the community involved and active is an important part of health, and is part of the reason why people in commercial gyms may see results after working hard for a few months, but then ask the question “Ok, i’ve lost 30 pounds, now what do i do? I still hate working out.” What do you want to do with your body? and how can you incorporate movement into that scheme? Friendly competition is a great way for many to challenge themselves in a fun atmosphere, while continuing their quest of staying active and healthy.

There will be two quiet rooms for meditation, visualization, naps, etc. Just as everyone is expected to give their best each and every day, there needs to be a balance of energy focused inwards. The rooms wont be shrouded in mysticism or adorned with moroccan tapestries, they will simply be padded rooms allowing for complete silence. From athletes seeking to work on focused attention to busy executives learning to quiet the mind, the rooms will be their to serve the purpose of sharpening the vision of the mind’s eye.

9) There will be no chairs. Sitting is something we do enough of in every day life. Not even the receptionist, the other staff, or myself will have access to chairs. This will allow for creativity in a multitude of different ways for one to rest when needed. Pick a position and move often if you need to rest. Be it in the lotus position, the hero’s pose, on your belly, on your back, or on two feet, the positions are endless. If these leaves you frustrated, then perhaps a walk would suit that you best.

10) No “technology” will be allowed to be used in the building. Those individuals who choose to chat on iPhones, video conferences on laptops, etc (and i’m guilty of this, as well), will be asked to abstain from use of these devices on the premises. There is enough disconnect of what is in front of us in every day life, the gym should be a place to balance out the use of technology and get back ourselves and our need to focus on what’s in front of us in the present time.

Ten is a good number to end it on, but i’m sure other ideas will present themselves in the future. It could be a little hard to implement such things, but ideals are a great place to start. This will be somewhat of a gold-standard criterion, and the actual implementation may shift things a bit. If you had a gym, what would it be like?

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The Perfect Pullup

You might have heard about this little device, advertised on television to help improve pullups or make them easier for people to do them without getting pre-disposed to injury.

Before discussing any topic, we first have to understand the context of which are speaking about. Here are several “beliefs” that one may assume regarding the perfect pullup device and some questions to ponder about those potentially-held beliefs:

1) The Perfect Pullup handles prevent injury

why would someone get injured in the first place? plenty of people have done pullups for years without injury. Is it the machinery causing the injury or the dysfunctional body going to the machinery? A healthy, functional human body should be able to do both. The perfect pullup handle allows one to corkscrew the hands and arms inward, which allows those with thoracic and shoulder tightness to get away with doing more pullups, because he/she can stay in a thoracically flexed position through the range of motion.

2) The Perfect Pullup handles “kick your butt” and give you a “kick butt workout”

so can a regular pullup bar, right? kicking butt is largely an equation that consists of workload (# of reps/load lifted) over time. 1000 jumping jacks as fast as you can is also a kick butt workout, and so is doing 1000 pullups on a straight bar. Why is the perfect pullup handle MORE kick butt?

3) It’s fun.

I can’t argue this one really. If it is fun, and spending the extra money to buy this thing gets someone to do more pullups, then by all means. Whatever gets people moving, i’m in favor of.

4) The Perfect Pullup helps increase pullup numbers.

If you train on the Perfect Pullup handles, you will probably be able to do more pullups on the perfect pullup machine, however, it may not carry over to a straight bar since it is a modified movement. If you’re training for a pullup competition that is on a straight bar, then train with a straight bar, right? If you look at those who have world records in the pullup, they don’t use the perfect pullup handle…then again, i guess they might not have known about it! Check out Matt Bogdanowicz breaking the world record by doing 46 pullups in 1 minute! http://www.youtube.com/watch?v=dUfR8N5VDfQ

5) The Perfect Pullup increases your sex drive by 300% and saves marriages

Maybe the perfect pullup handles are a panacea with many benefits that have yet to be discovered! Can’t wait until the stories start rolling in. Then again, nothing much came of the perfect pushup handles. What’s next, “The Perfect Squat”? Maybe i’ll invent it before they do. Oh wait, they call it a “Smith Machine”, and it still isn’t as cool as the original barbell back squat, which has been the cornerstone of strength training programs for years and will be around for years to come.

So i guess it all comes back to context: why do you need it? Is it better than a straight bar for pullups? if so, how is it better? if you can’t do pullups because it hurts, is it really the bars fault?

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There is so much information out there in magazines, websites, newsletters, journals, doctor’s office pamphlets, etc. on health and fitness. It’s not difficult anymore to find a thousand different ways to get a to one’s ideal self. However, we also know that the conflicting information is there as well, creating a cerebral fencing match in our brains as to what we should and shouldn’t do regarding our health. Every expert out there in the world of health and fitness has their own concoction of health tips, tricks, and gadgets to get you shredded, cut, toned, and/or ripped in 3 days guaranteed. It’s easy to see how some need a mental gauze and anti-septic after being mangled by one proposed miracle-system after another. Experts in the field write tedious programs for their clients, holding steadfast to them as if they were gospel, even though many fail to see results. Many professionals right it off as poor program adherence, poor nutritional habits, etc. These are all external factors, however what about internal factors? Is this system missing something?

Expertism: A system that exists where an expert gives advice to an individual without taking into account the individual’s own belief system. The individual either sinks or swims if the orthodoxy is not followed religiously.

Should i avoid fats or carbs? Should i run or lift weights? Should i eat salt? Should i avoid red meat? Should i squat to parallel or all the way to my heels? All of these questions are enough to incite riots among roundtable discussions, as many trainers hold steadfast to their convictions about what is “right” what is “contraindicated” and what is “most beneficial for the client”. The most disappointing part, however, is that many of us miss the boat when it comes to asking the client what they think about the issues and having an honest discussion about it.

What do YOU think about squatting parallel vs. ass to ankles? What do YOU think about salt? What have you been told about these things? How has it been working for you so far?

Even if there is a definitive answer to these questions, which there never really is, should it not start with one’s own beliefs about themselves and what they believe to be best for them? Change starts with the understanding of one’s belief system, then shifting that as that person sees fit. From there, we have a framework for which to build upon, as opposed to hard and fast rules that one must “implement or fail”.

We all have ideals of where we need to be, however being a present part of the journey to get there is the most rewarding part. Getting oneself to see the process and not beat ourselves up over the process, leaves us smiling even in the face of momentary failure. Failure is a perception, whereas one can view it as an end, another can view it as an opportunity to improve.

With that said, here are some thoughts…

The best exercise is the one you will do most frequently.

What do you love to do and why do you love to do it? In the words of Anthony Robbins (paraphrased), “find the WHY, and you will find the WAY”. If you love walking, do a little bit every day, even if it is only 15-20 minutes after dinner or on your lunch break. If you want to be a be a professional olympic weightlifter, you’ll have to learn how to squat all the way down. Are you okay with this? Thousands of weightlifters have done this for decades with no knee problems, but there are no guarantees in life. Just like there is no guarantee that you’re going to be alive tomorrow. If it’s important, do it every day.

The best food is the one you know is best for you at the time you are consuming it.

What do you want your food to do for you? Does this food align with your goals right now? If you want more energy for your day, a coffee and a danish might shoot you up initially, but it will also leave you hungry very soon after. There is no such thing as bad food. If you happen to eat a cookie or eat cottage cheese even though some guru health practicioner told you that your ethnic group shouldn’t have dairy, don’t beat yourself up over it. Remember that your mental and emotional states change the pathways in which your food is assimilated. If you stress out too much about your food, it could release stress hormones which could store fat instead of going towards other, more desirable tasks. So, if you’re going to eat that cookie, enjoy the hell out of it!

Bottom line: The inherent problem of the expertism line of thinking is that advice can not be digested, unless the individual taking the advice understands the “why” behind his/her actions. It is unwrapping the why in the box of beliefs that should be the place to start before implementing change. you are the ultimate expert of you, regardless of what any expert tells you. Start with your beliefs first and see if those beliefs align with your goals. And most importantly, learn to love the process first and let the product come as a result. Then again, am i just another expert espousing my own beliefs that are no more valid than the aforementioned? What do you think?

CR

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A great interview of Michael Pollan, real food activist, talking about food in this country:

“Eat real food. Not too Much. Mostly Plants.” -Pollan

I would also add to that, “Make movement a part of everyday life”.

Enjoy!

CR

[youtube=http://www.youtube.com/watch?v=sBr_i1mH_08&hl=en&fs=1]

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Ever wanted roadmap vascularity? Mind-blowing muscle pumps? Slim and sexy abs?

Well look no further…

After a century of searching for the best ab-blasting, fat blow-torching, muscle slab building device, we have finally uncovered the best training tool used by man for hundreds of years…and now we’re marketing it for a limited time only

I introduce to you, the Cardio Log Training System:

Used by Bulgarian peasants, russian weightlifters, and Sylvester stallone to break all their fitness plateaus (and make future bargain bin movies)! Now available to you for only 14 pain-in-the-ass installments of $3.98 (loose change covered in molasses only please)

How does it get me fit, Charlie?

Good question! I could use a bunch of physiology to shroud and confuse you, but the idiots who lift logs don’t know any better and they are shredded beyond belief! (see: dumb people usually look the best). The secret is that lifting a big log is hard work! and that essentially means that your body either adapts or dies! The log workout is so effective that as soon as you stop using the log and go back to your Tae Bo tapes, you’ll actually get fat and die. It’s THAT effective!

Is it really good for “cardio” or is it more for strength? I don’t want to get huge, i just want to tone.

Gooder question! It can be used for both, but the body doesn’t really know the difference between “Strength” and “cardio”…if you lift a log over and over again, your heart rate will be through the roof! And if you’re worried about getting too big, do what the Russians do and don’t eat. They don’t eat because the mafia blockades and holds their food for ransom, but you can pretend and get the same effect instantly!

Ok Charlie, that all sounds great and it makes a lot of sense and i’m totally going to waste my money on buying a log to add to my collection of useless fitness items, but besides eating, what can i do nutritionally to make sure i get the most out of my log workouts?

Ok. Ok. I’ve been holding back an even bigger secret from you that has been practiced in war-torn countries for centuries…The secret to getting the best results lies in what the Bulgarians call “drinking your own urine”. That’s right! Drinking your own urine post workout will help transform you into a rough-and-tumble warrior with ripped abs and skull-crushing biceps in as little as one workout! In a study backed by no scientific body whatsoever, your own urine will re-hydrate you, make you sick enough to burn even more calories, get a great ab workout as you throw up shards of your own liver, and even cleanse your stomach of all that un-digested food that you ate previously. But don’t drink your own urine more than twice, otherwise you’ll die because it’s toxic! Wow-eee!

So what are you waiting for? ACT NOW and get the results that you’ve been waiting for!

WARNING: Statements not approved by the FDA. Cadio log is not meant to treat, prevent, or cure any disease. Please seek consent from a family physician before starting any exercise program.

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Swiss Balls, Wobble Boards and a whole plethora of different unstable surface devices have become increasingly popular in Personal Training and Sports Conditioning, although are they evidence-based? They look cool, which may be a selling point for people, however is it the best tool for the task or goal chosen?

From a common sense standpoint, as a fitness practicioner or trainee, you might think “well, training on an unstable surface is harder and my favorite athlete trains with them, therefore it must be better for me, right?”

Statement 1: Athlete X is better because he trains with swiss balls
Statement 2: I want to be a great athlete
Statement 3: I’m going to train with swiss balls to be a better athlete

This same logic applies here:

Statement 1: Tall People are good at basketball
Statement 2: John is really tall
Statement 3: John is good at basketball

Based on our logical statements, neither of these sets of statements really hold water in the bucket of fitness paradigm, because there are other mediating factors that determine efficacy in regards to what constitutes good athleticism in both the case of swiss ball training for sport/fitness and tall people being good at basketball. It is a multi-factorical equation here, with many variables.

For one thing, by placing an individual on a swiss ball, for example, one is limiting the amount of force that can be produced. Therefore, if one wants to eventually get stronger, he or she will have to lift heavier loads eventually. And i don’t know about you, but i wouldn’t want to put a lot of weight on top of me while on a swiss ball.

From a recent study on unstable surface training:

“Merely adding labile surfaces may not increase the load on the neuromuscular system for specific patients. An argument can even be made that adding Swiss balls to certain exercises (wall squats and spine extensor exercises) decreases the stress on the musculature due to decreases in muscle activation following the incorporation of a Swiss ball.” (Lehman, 2007)

In conclusion, it is important to consider the efficacy and purpose behind using a swiss ball with the understanding that it may not carry over into the results one wants to achieve long term.

CR

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Georges Hebert, an old french navy pilot before the years of WWI, formed a physical education paradigm called “methode naturelle”. After observing tribesmen playing and hunting, he developed this method to counter the dogmatic and physically limiting forms of swedish gymnastics and dance that were popular at the time.

His primary mantra was this, in regards to physical movement:

“The final goal of physical education is to make strong beings. In the purely physical sense, the Natural Method promotes the qualities of organic resistance, muscularity and speed, towards being able to walk, run, jump, move quadrupedally, to climb, to keep balance, to throw, lift, defend yourself and to swim.”

The human body should be a celebration of many different varied types of movement, including all of the above. Hebert was ahead of his time indeed. The human animal is the only animal that can do all the movements listed above, and although mankind is not specialized in any one movement, we do them all reasonably well. Therefore, it would make sense that we move in a way that celebrates our multi-faceted movement potential.

Every physical therapist will tell you that repetitive movement in the same plane of motion will wear out joints and lead to injury and limitation down the line. This is another case for varied, yet functional movements.

Here is a great video of a modern methode naturelle enthusiast playing in the wilderness with no fancy equipment. In fact, he isn’t even wearing shoes or a shirt!

When was the last time you went outside barefoot and crawled around? When was the last time you climbed a tree? When was the last time you hopped or skipped? It doesn’t just have to be for kids, it can be for adults too.

CR

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